SPRINTING. . . Dietary Approaches to Optimize Training Adaptation and Performance

Abstract

Although sprint athletes are assumed to primarily be interested in promoting muscle hypertrophy, it is the ability to generate explosive muscle power, optimization of power-to-weight ratio, and enhancement of anaerobic energy generation that are key outcomes of sprint training. This reflects the physique of track sprinters, being characterized as ecto-mesomorphs. Although there is little contemporary data on sprinters dietary habits, given their moderate energy requirements relative to body mass, a carbohydrate intake within the range of 3–6 g·kg−1·day−1 appears reasonable, while ensuring carbohydrate availability is optimized around training. Similarly, although protein needs may be twice general population recommendations, sprint athletes should consume meals containing ∼0.4 g/kg high biological value protein (i.e., easily digested, rich in essential amino acids) every 3–5 hr. Despite the short duration of competitions and relative long-recovery periods between races, nutrition still plays an important role in sprint performance. As energy expenditure moderates during competition, so too should intake of energy and macronutrients to prevent unwanted weight gain. Further adjustments in macronutrient intake may be warranted among athletes contemplating optimization of power-to-weight ratio through reductions in body fat prior to the competitive season. Other novel acute methods of weight loss have also been proposed to enhance power-to-weight ratio, but their implementation should only be considered under professional guidance. Given the metabolic demands of sprinting, a few supplements may be of benefit to athletes in training and/or competition. Their use in competition should be preceded with trialing in training to confirm tolerance and perceived ergogenic potential.

A Framework for Periodized Nutrition for Athletics

“…Indeed, it has been known for nearly a century that 100% CHO produces ∼5.5% more ATP per liter of oxygen consumed than compared with 100% fat oxidation (Krogh & Lindhard, 1920). Therefore, the achievement of high CHO availability (defined as CHO stores available to provide the substrate needs of an event or training session) is a key goal of competition nutrition and the reader is directed to reviews of the individualized competition needs across events in track and field (Burke et al, 2019;Costa et al, 2019;Slater et al, 2019;Stellingwerff et al, 2019;Sygo et al, 2019). In addition to promoting training quality, undertaking sessions with high CHO availability can enhance the pathways of oxygen-independent glycolysis and CHO oxidation (Cox et al, 2010).…”

Bioaccessibility and Bioavailability of Minerals in Relation to a Healthy Gut Microbiome

“…Therefore, higher energy and macronutrient intake is needed to meet the losses from energy expenditure, replenish glycogen stores, build muscles and repair tissues [2]. Suitable key recommendations and dietary strategies have been made with regard to energy and macronutrients for endurance athletes [3,4], game sports [5,6], strength and power sports [7,8], and track and field athletes [9].…”

Athletes’ Opinions on Food Provision at European Athletics Championships: Implications for the Future

“…Our data revealed that middle-distance runners considered protein to be a more important macronutrient compared with sprinters. This is an interesting result since, for many years, strength-power athletes, but not middle-distance runners, have been encouraged to have high-protein diets [ 29 ] and, in a previous study, power/sprint athletes were more likely to follow a high-protein diet compared to other athletes [ 21 ]. Nevertheless, both groups rely on the intake of carbohydrates and protein in the hours after the competition to recover between multiple races [ 17 , 29 , 30 ].…”